Posts Tagged ‘hyperthyroid’

5 Reasons to Spend More Time Outside This Summer

5 reasons to spend more time outsideAs the sun glares over the horizon, the warmth of its rays welcomes us to come be present with nature in the great outdoors.

After nearly 10 weeks of doing what is best for our nation and the people of it, we began to sense the door was cracking just enough to raise our excitement.

However, this doesn’t mean it is business as usual. I caution you not to fall into the patterns of previous behaviors. We are not even close to being out of the woods.

But with what we have learnt about the Coronavirus, making smart and safe decisions can ensure we keep ourselves and others safe while being able to enjoy the summer days ahead.

We are still in the nucleus of a pandemic – and unless safe guidelines are in place, even outdoor fun can put us in a major setback.

When I intended to write on this topic a couple of weeks ago, it looked very different in my mind than it does now.

How can we ignore what is happening in our streets, in every corner of our world and within every community that surrounds our lives. All of this while a virus, known as Covid, continues to silently tear through leaving a painful path of its presence.

How are we to make sense of any of what is happening while continuing to live our day to day lives? I don’t know that we can.

But getting outdoors maybe the best possible thing we can do right now.

Here are just some ideas on how to spend more time outside this summer to get you started while still staying safe.

  1. Family picnics. Go back to the good ole days with a blanket on the ground, homemade sandwiches and the lingering scent of bug spray. After a satisfying meal, just lay back and look at the massive painting of stars, each one waiting for you to make a wish.  Such simplicity.
  2. Ice cream stroll. How fun! Load up the family, after all who can’t be bribed with ice cream, and visit your local ice cream parlor. Make it a to-go order and enjoy the savory summer treats while strolling the streets of your community.  What a wonderful way to support local business, get to know your neighbors and be out in nature. Everyone wins.
  3. Family tag. Ok. You may have a little trouble getting the older ones off their screen for this one, but it may be worth a try. Do you remember the game of freeze tag? The game goes like this, if you are tagged, you have to freeze and cannot move until someone untags you? Oh boy, do I remember.  We played this all the time and I would constantly pull pranks on my friends. Right before we would begin to play, I would tell my friends that the only coolest kid was able to drink five glasses of water in 2 minutes. And I double dared them to do it. And they did. By the time the game started, they all were running around with a full bladder.  When they were tagged, they would lose right away because they were unable to stand still because they had to pee so bad! So, I won most of the time, until they caught on to my ploy. It is a blast. You should try it with the family minus the water prank, unless you are competitive like me and really want to win. It is hilarious to watch and keeps everyone hydrated.
  4. Backyard camping. How much lower maintenance camping can you get than this? Pitch a tent or roll out the sleeping back in the privacy of your own back yard. Take in the cool night breeze and reflect on how the last 10+ weeks have brought us all back to the way life is supposed to be lived.
  5. Car roof chats. If it is just a night with the two of you or you are in need of some alone time, why not climb to the rooftop of the car and enjoy conversations with each other or yourself from a different vantage point? It is amazing how a change in location can bring clarity to thoughts and feelings. It is worth finding out, right?

My friends, this was a challenging task to write this blog.  I wanted to find a way to write on a topic that was light but in no way take away from the reality of the darkness that surrounds us.

I DO NOT want to diminish the magnitude of healing that still awaits us. Our hearts are heavy and our spirits are weary. But if we don’t find ways to take care ourselves, how can we hold up our brothers and sisters?

In the few minutes you spend reading this blog, my hope is you place down all the burdens being carried upon you and remind yourself that the world is good and it will once again become our home.

As we are caught in between the splintered worlds of the unknowns, the only thing I know how to do is extend my hand.

I hope being in the embrace of nature allows you to find the solace within the inertia of more questions and not enough answers.

Dr. Raman’s Concierge Medical Practice is focused on holistic care and good health maintenance. For more information on healthy eating habits and achieving and maintaining OPTIMAL health,  CONTACT our office today to schedule your appointment. You can also learn more by following Dr. Raman on FacebookTwitterLinkedIn and Pinterest.

Staying Healthy Through The Holidays

staying healthy through the holidaysDo the holidays have you jumping for joy or running for the nearest exit? Labeled as “The Most Wonderful Time of the Year,” the holiday season can be stressful and overwhelming for some. If you are in need of a vacation to refuel after all that joy, how about trying something different this year? Staying anchored amidst the peripheral chaos will not only keep you healthy, but also give you a chance to enjoy in the merriment.

Here are some simple things to keep this year’s festivities filled with glee.

  1. Exercise. Moving the body helps to mobilize stagnant energy. Inducing a heart rate response helps delivery of oxygen to those much deprived sedentary tissues. Plus, it keeps the waistline in check. If you are able to maintain your regular schedule of workouts, fantastic! If not, try using resistance bands at home. Ten minutes in the morning and ten minutes before bed provides enough resistance training to keep your muscles from winter atrophy.
  2. Meditation. Studies have shown just three minutes of mind-stillness is enough to lower cellular inflammation significantly. One of my go-to meditation apps is ‘Insight Timer’.  It is a free download that offers 24,000 meditation options ranging from two minutes up to three + hours.  Set your alarm clock five minutes earlier than you would normally get up and head to your favorite spot. Set a timer. Turn on your favorite music or have no music at all and just let your mind get lost. Don’t stop any thoughts, emotions or feelings that arise. Let them come to the surface and just observe. Go deeper into your diaphragmatic breath as each inhale/exhale brings you to a place of calm.  Once the timer goes off, you get to choose if you are done or if you want to continue longer. There is power in stillness.
  3. Increase protein. With so many tempting processed foods surrounding us this time of year, even the most disciplined cave to the pressures of home baked goods. We all know how we get when we eat too much sugar – crabby, anxious, irritable, depressed, fatigue, joint pain, swelling – and this is all before the weight gain even starts. Do yourself a favor. You know what the outcome of a sugar splurge is going to feel like. So don’t go ALL the way there. Yet, you don’t want to deprive yourself of the simple pleasures in life. You can have your cake and eat it too, but in smaller quantities. If you know you are headed towards the dessert table, load up on high protein meals prior to start of the party. High fiber, high protein snacks curb cravings while making you feel fuller. Stock your pantry this season with nourishing snacks like dates, nuts, fruits, cut meats, pre-made protein shakes (my favorite) or anything else you find nourishing and satisfying and eat it thirty minutes before partying it up.
  4. Water. We all know water helps with satiety, but more importantly water’s function is to keep the cells operating fully and completely.  As our body begins to acclimate to the cooler temperatures, it is vital that we become more diligent with water consumption. Regulating our internal thermostat causes dehydration even before the onset of symptoms. All it takes is just a little effort to see how easy drinking water actually is.  To make the process a little easier, use water bottles with clear markings so it takes the guess work out of the equation. For those that don’t enjoy the taste of fresh water, add fresh fruits through an infuser to sweeten the deal.  Recommended intake is ½ oz per body weight in pounds/day.  Set phone reminders. Having an alarm go off every 15 minutes is surely an annoying way to keep anyone on track. Don’t underestimate the importance of staying hydrated.
  5. Relax. I often tell my patients, “Let’s work really hard the first 11 ½ months of the year so when these last two weeks roll around, we can play.”  Come on guys.  Isn’t life stressful enough as it is? Why do we want to make the “Most Wonderful Time of the Year” like all the other stressed out days? Family can be stressful. Cooking can be tedious. Hosting can be exhausting. Sleep can be deprived. Weight can be piled on. House can be random chaos. But soon everything will go back to its organized, fast-paced, hurried, no-time for each other life. Let it go. The pie doesn’t have to be perfect. The decorations don’t have to be like HGTV paid you a visit. Just breathe and remember holidays are of course about celebrating family and the joys in our lives, but it is really about celebrating YOU. It is an opportunity to reflect on who you have become this year and who you are becoming into the next. It is about all that you have learnt and all that you have released. It is about slowing our heart rate and pausing with each breath. Take the pictures. Eat the food.  Enjoy the moment. You know why? Because January 2nd is right around the corner and we will soon be back on this hamster wheel in a game we call ‘life’.

Wishing you and your families a most joyous holiday season. May 2020 be a year of healing, happiness and prosperity!

Dr. Raman’s Concierge Medical Practice is focused on holistic care and good health maintenance. For more information on healthy eating habits and achieving and maintaining OPTIMAL health,  CONTACT our office today to schedule your appointment. You can also learn more by following Dr. Raman on FacebookTwitterLinkedIn and Pinterest.

What No One Tells You About Menopause

menopauseMenopause, a women’s worst nightmare or is it? By simply understanding the basic science, we can clear the myths of this dreaded change and make it the most empowering years of a women’s life.

The two predominant hormones are Estrogen and Progesterone. Menopause is nothing more than a mirror image of menarche, or the start of menses.

In the pubertal years, the E2 (Estrogen) and P4 (Progesterone) begin to increase in quantity in preparation of future pregnancies. During this time, there is an imbalance of E2 and P4 which occurs that results in PMS, development of female habitus, acne, mood changes and so on.

During the 20’s and 30’s, E2 and P4 are in prime balance which allows the opportunity for the woman to conceive. When in equilibrium, a woman feels her best.

Around 35 years of age, the body begins to prepare to slow down. This is the time, the change STARTS.

E2 and P4 levels begin to biologically drop. Progesterone declines twice as fast as Estrogen. It is this imbalance between the lower Progesterone in relation to the higher Estrogen that causes menopausal symptoms.

Walking around with higher than needed Estrogen leads to higher risk of breast, uterine, or ovarian cancers, blood clots,  and heart disease. Progesterone is there to keep Estrogen from over stimulating the cells. Progesterone also helps with sleep, balances your mood, acts as a diuretic, and gives an overall sense of calm.

When Progesterone declines in respect to Estrogen, it creates a phenomena known as Progesterone Deficiency or Estrogen Dominance.

This is when women experience acne, mood changes, sleep issues, cravings, slowed metabolism, weight gain around mid-section and hips. In essence, menopause is a mirror reflection of menarche.

The solution? That is the million dollar question. Pre-menopause, Peri-Menopause, Menopause, Post-Menopause-whatever phrase you choose to describe this phase is irrelevant because the concept is the same.

Crossing the turbulent rivers of menopause is much easier and simpler than we think because we now understand why the body is changing the way it is.

So how do we get through these years? Here are few things to remember:

  • Breathe. This is not a permanent! The hormones are trying to find their balance and they eventually will. No one can predict how long this will take. And nothing can be done to speed up the process. The body is only trying to protect you. Allow it to do so. Don’t condemn the changes you are experiencing. The body is your armor, your voice and your friend. Understand what it is trying to tell you when it speaks to you in the form of symptoms.
  • Stop worrying about the weight. The weight is a symptom like anything else. Weight gain occurs due to Estrogen Dominance/Progesterone Deficiency. There are alpha and beta receptors throughout our muscle and adipose layers in the body. Depending on how those receptors are activated in each person, is where the weight change will occur.
  • Watch your diet and move your body. Our foods are coated with Estrogen and other chemicals which worsens Estrogen Dominance. It is imperative to cut out gluten, sugar, dairy. Eat clean and as unprocessed as possible. Additionally, without exercise don’t expect the body to change. Your body will not respond how it did was few years prior. And that’s ok. But it doesn’t mean that it won’t change. This will just become the new norm. One of the places Estrogen is converted is in adipose tissues. So the more fat you carry, the more estrogen it will convert, thereby again, worsening Estrogen Dominance. Striving towards optimal body fat will help keep Estrogen Dominance controlled. Focus on feeling balanced, not skinny.
  • Make sleep a priority. Without sleep the adrenal glands cannot function at their best. The disruption to the cortisol results in further Progesterone depletion. Turn off the devices and sink yourself into restful slumber.
  • Meditate. When the mind is silenced amongst the chaos of life, we are able to center and align to the root of our existence. Take 5-10 minutes a day, close your eyes and go to the places that feel off balance and listen for the guidance given.
  • Use hormones. I am all for using hormones, IF AND WHEN IT IS NEEDED. Treating with hormones during menopause is certainly not mandatory. The fundamental question to ask is, “are my symptoms debilitating enough that it is affecting my quality of life?” If the answer is yes, use the smallest amount needed for optimal results. Hormones are like the waves of the ocean. Anything can affect them – sleep, weight, seasonal changes, stress levels, nutritional habits, exercise commitment. You may need hormones for a while and decide later they are not needed. And depending on what’s going on in life, may need them again. There is no one answer. The correct answer always is what your body tells you it needs. Hormones are not the magic solution to these symptoms. They are only a crutch to lean on while working on lifestyle modifications.
  • Stop comparing. Don’t compare yourself to your past self. Menopause is a beautiful opportunity for growth and experience. Just keep remembering the symptoms we experience is the body protecting us. This cloud WILL pass! Learn to dance in the rain and embrace the glory of being a woman. This is a period of transformation, revitalization and rejuvenation.

Menopause is the process of shedding the layers of struggle. But just be patient my friends because the wings of healing are opening to reveal the vastness of all that is authentically you.

Dr. Raman’s Concierge Medical Practice is focused on holistic care and good health maintenance. For more information on healthy eating habits and achieving and maintaining OPTIMAL health,  CONTACT our office today to schedule your appointment. You can also learn more by following Dr. Raman on FacebookTwitterLinkedIn and Pinterest.

Benefits of Fermented Foods

fermented foodsWhat are fermented foods and how can they help promote a healthy gut?

Fermentation is an anaerobic process where bacteria or yeast convert sugars in food to organic acids or alcohol. This helps preserve the food while adding a little zing to the palate.

In recent years, fermented foods are finding their way to grocery store shelves for their potential benefits on gut health.

Many fermented foods are made with the help of bacterial/yeast cultures. However, most of the finished products do not contain live or active cultures, one of the main components found in probiotics.

Fermented foods contain what is knows as “prebiotics.” However, since it is in the presence of “probiotics” we see reduction in gut inflammation, it is unclear the role fermentation has on leaky gut.

And while there are no recommended daily serving sizes, it is not clear how much we need to eat to optimize our GI system.

While we can’t always rely on a boost of “good bacteria” from them, fermented foods offer other benefits. They are rich in nutrients and vitamins while adding a punch to the taste buds.

Here is a look at different fermented options:

Kombucha

Kombucha is a fermented drink using green or black tea. Most of the studies outlining the benefits of Kombucha are limited to animals or test tubes. However, they show promising hope against liver toxicity, cancer cells and lowering blood sugars. Kombucha can be made at home, but care must be taken when attempting to handle live cultures.

Kefir

Kefir is a type of cultured dairy product made by adding kefir grains made from yeast/bacteria. In one small study, kefir was shown to improve the digestion of lactose in 15 people with lactose intolerance. Another study found that consuming 6.7 ounces of kefir daily for six weeks decreased markers of inflammation. One study looked at the effects of kefir on 40 people with osteoporosis.  After six months, the group consuming kefir was found to have improved bone mineral density, compared to a control group.

Tempeh

Tempeh is made from fermented soybeans that have been pressed into a compact cake and can be used as a meat-substitue. A test-tube study found that certain plant compounds in tempeh could act as antioxidants, helping reduce the buildup of free radicals. A word of caution when using soy: soy contains estrogenic properties and should be used in limited quantities.

Probiotic yogurts

Studies have shown fermented milk products like probiotic yogurt could help reduce blood pressure, improve bone health and contributes to helping maintain body fat. Not all yogurt varieties contain probiotics. Look for ones that contain “live cultures” with minimal sugars.

Maintaining a mostly plant based process-free diet is the perfect way to help preserve and maintain gut restoration. Fermented foods only assist in this process. If you have questions about this, or any other issues going on with your gut, contact our offices today to schedule an appointment.

Dr. Raman’s Concierge Medical Practice is focused on holistic care and good health maintenance. For more information on natural ways to relieve stress, CONTACT  our office today to schedule your appointment.

You can learn more by following Dr. Raman on Facebook, Twitter, LinkedIn and Pinterest.

Causes Of Fatigue

fatigueFatigue. It is something that plagues us more often than it should, and stands before us in ways and reasons we least expect. Tiredness is an all-encompassing umbrella of symptoms we use when we don’t know what is wrong with us. Some common things we tell ourselves typically are:

* I’m getting older.

*Work is getting the best of me.

*Maybe this is how life is supposed to be.

Let’s get real and talk about it. Not just chalk it up to “this is how life is.” So before filling that next prescription, or reaching for caffeine, let’s look at some causes.

  1. Hormonal imbalances. The female cycle begins entering peri-menopause around the age of 35 as it prepares to head into menopause.  The fluctuating and many times irrational hormonal swings disrupt the adrenal, thyroid and insulin metabolism. This then causes an imbalance in the hormonal ecosystem. Similarly, declining testosterone levels in men results in hormonal fatigue. Pay attention and make note of any symptoms. While blood work doesn’t always confirm hormonal shifts, the body can clue us in on the upcoming changes.
  2. Food sensitivities. Just like with environmental allergies, the attack on our GI tract triggers an immunomodulated response via the mast cells. When the body is exposed to foods that it may be sensitive too, histamine is released causing a catalyst of inflammation. If you experience itchy skin, rashes, joint swelling, sudden depressive symptoms for no reason, headaches, runny nose, itchy eyes, etc, instead of checking the mold count, start looking in your pantry as to what might be causing it. Many times the tiredness we are experiencing starts in our own kitchen. Assume everything and anything is causing it, UNTIL you prove it othewise.
  3. Change in prescription manufacturers. This can be an entire blog by itself. In my 20 years of practice, I have never seen more symptoms arising from the very treatment that was designed to help the initial complaint. Regulations for quality control of medications that enter the U.S. are expected to maintain a level of “purity.” A single generic medication can be manufactured by multiple different companies. If you notice your medications look different from month to month, look at the label for the manufacturer name. All prescription labels will have either MFG or NDC#. The NDC# is the number given to each manufacture company. While the same generic medication you have been taking for years, now looks different, that very well could be exactly what is leading to more time spent on the couch. I advise all of my patients to keep a log of every single medication, the manufacturer, the appearance of the medicine, date filled and any corresponding symptoms. Having all the information in one table helps rule out a simple manufacturer change as a source. So before adding another thing to help you feel better, take out the possible offenders.
  4. Supplements. Since when did we need to start taking so many extras to slow down aging? Generations before us only needed what nature provided to live. So what has changed that we now require a pill box to keep our supplements straight? That is right, we don’t! First of all, ask your body what it is lacking that only replenishing with external sources will help. Next, check those levels. If levels are low, find out why they are low before adding another to the list. Most of the supplements we consume are not even necessary. Bring the body back to basics. Bring it into its natural healing. The fillers, binders, preservatives, and other chemicals dilute the active component. So we are again intoxicating our system with sources that is worsening the very symptom we thought was improving.
  5. Movement. It’s such a catch 22. We are so tired, we become sedentary. By being sedentary, we are adding to the fatigue. So how to stop this hamster wheel? Simple. Take the first step. Being inactive causes more than just a few lazy days. Studies have shown limited activity increases risk of cancers, heart disease, diabetes, auto-immune diseases and so on.  You don’t have to go run a marathon. But you do have to lace up those shoes and take one step. One step will lead to two, and then three and then before you know it, your life will transform into a haven of energy and healing.  I have friends who I have encouraged to get active, but they resist. I have better luck getting them to the gynecologist! I tell them this very same thing. At some point in each of our lives, we are ALL going to have to climb this mountain. It is inevitable. It is better to climb it now when it is not that steep and you have more people on your team to give you a hand up. The longer you wait, the harder it becomes and the lonelier it feels.  May as well do it while you can. Work smarter! Not harder!
  6. Poor sleep. This seems obvious but I am going to bring it to you from an unconventional angle. YOU CANNOT CATCH UP ON SLEEP! We sleep so the human vehicle is able to” pull into the gas station” and fuel up and be ready to go the next day. If we compromise on our sleep, the body is expected to operate like it was on a full tank of gas but only half full. The great human machine’s only purpose is to keep us alive and operating. If it runs low on fuel, it pulls its resources from the hormones. Ahhhh……now you get it……..another way your hormones are affected!! You can’t expect the body to guzzle down a full tank so it can “catch up.”  Just the same, each night we compromise on our sleep, is another opportunity lost. Turn off the screen and restore your life.

Fatigue is not some rare disease that we are trying to discover. It is an everyday symptom that is often times self-induced, knowingly or unknowingly.

Heal the body by taking things out. Remove the strangulation from gimmicky health promises. Escape the trap of fearing something is wrong with you. Allow this glorious physical existence to talk with you. Everything you need to know and hear is being conveyed to you. The human body has an enormous unimaginable ability to heal.  Look 365 degrees in every direction and you will see that you have the ultimate power to discover and accept exactly what you need to live an optimal, healthy and flourished life!

Dr. Raman’s Concierge Medical Practice is focused on holistic care and good health maintenance. For more information on natural ways to relieve stress, CONTACT  our office today to schedule your appointment.

You can learn more by following Dr. Raman on Facebook, Twitter, LinkedIn and Pinterest.

 

 

 

How To Balance Hormones Naturally

balance hormones naturallyIt seems like just when I have the hormonal pathways figured out I am gently reminded of how much I don’t know. To me, that is the beauty of trying to understand a system that continues to elude us. The learning is endless.

In my previous blogs, I have discussed the varying components to hormones. What are the different hormones? What are the functions of each one? Why do they become imbalanced? How do we check for them? What medications can we use?

This month is all about my two favorite topics: Hormones and anything natural!

The complexity of the hormonal pathways is similar to our highway system. One road may lead to multiple different avenues with multiple different ways to get there. Just so, there is no one correct way to bring things into alignment.

Let’s take a look at how we can naturally keep our hormones balanced and how to naturally bring them back into balance if an imbalance were to occur.

  1. Maintain weight. With a higher body fat percentage, more adipose tissues are available to covert to Estrogen. This conversion results in worsening estrogen dominance, which leads to decreased metabolism, insulin resistance, increased weight gain, and subsequent imbalance.

    Solution:  Strength train 3-4x/wk. Increasing muscle mass helps maintain insulin regulation and metabolism resulting in lower body fat.

  2. Adequate sleep. Without proper quality and quantity of sleep, cortisol levels may fluctuate greatly throughout the day in an effort to support basic daily functioning. When cortisol levels are unable to synchronize with our natural flow, it places the body into “stress mode.”  In anticipation of the stress, insulin, once again, is down-regulated and thyroid functioning slows. This leads to cravings, mental fogginess, slowed reaction times, and decreased metabolism. This can cause an increase in weight and therefore, worsening estrogen dominance.

    Solution: Sleep. Sleep. Sleep. Allow the body to rest in the full capacity it needs. Many people have told me, “Oh, I can function with just 4 hours of sleep.” Sure, maybe in the short-term. But in the long run, the body can’t sustain optimally under constant tension. Just like a car can’t run on empty, neither can you. Fuel up with sleep.

  3. Limit supplements. Why take something if your body doesn’t need it just because some limited research claims it can prevent Disease X or Symptom Y, only to come back in a few years claiming it is not beneficial at all. Overloading with a garland of drugs in a hopeless promise to health is becoming one of the leading causes of imbalances. Supplements stimulate the adrenal glands in ways we don’t yet understand. So what is all of this REALLY doing to us a decade from now. Be picky with what goes in your body.

    Solution: Have an open discussion with your physician regarding any non-prescription medications, even if you think it is not significant. Blood work can be done to check certain vitamin levels. If you are depleted, taking a supplement maybe beneficial. But only after asking the question, why are the levels abnormal in the first place?

  4. Meditate: Google “meditation” and you will find no shortage of studies proving meditation is ONE of the BEST healing therapies available. It doesn’t have to be for a gazillion hours or on top of a mountain. It can be for a few minutes with your feet firmly planted on the ground. Meditation is an ancient remedy that has gotten lost in the confusion of our techno-driven world. As meditation is finding its way back to us, it is worth trying.

    Solution: Take five minutes daily in a quiet uninterrupted place and observe your breath. Observe the chaos leaving and peace entering. Envision your entire system coming into balance working harmoniously so that you can become the best version of yourself.

  5. Self-Love.We have been conditioned to believe that taking time out for ourselves is selfish. When we allow self-criticism, judgement, and negativity to invade our space, our system starts to believe that we are less than. We begin to feel we are not worth the effort it takes into becoming healthy. Before we know it, the downward spiral has begun. This self-destructive process leads to depression, anxiety, poor sleep, and addictive behaviors. These choices once again puts the body into the familiar space of fighting stress.

    Solution: Daily positive affirmations are powerful tools. Every morning before starting the day, choose an affirmation, look yourself in the mirror and repeat it until you believe it. Then walk out the door with your head held high knowing you are worth SO MUCH more than ANYTHING that defines you.

Listening to your body is one of the best ways to ensure never getting lost on the road to healing!

Dr. Raman’s Concierge Medical Practice is focused on holistic care and good health maintenance.

For more information on natural ways to relieve stress, CONTACT  our office today to schedule your appointment.

You can learn more by following Dr. Raman on Facebook, Twitter, LinkedIn and Pinterest.

Protecting Your Skin In The Winter Months

protecting your skin in the winter monthsYou may have noticed this past week your skin is feeling a little “rougher around the edges.” Not surprising with temperatures taking a rapid nose drive. There are steps you can take for protecting your skin in the winter months.

Eczema flare-ups can worsen in the winter. Eczema is a condition where the skin becomes red, itchy and inflamed. The word “eczema” is derived from a Greek word meaning “to boil over.”

While eczema is not contagious, it can cause debilitating discomfort that can affect one’s self esteem and create social embarrassment.  According to National Eczema society, “while the exact cause of eczema is unknown, researchers do know that people who develop eczema do so because of a combination of genes and environmental triggers. When an irritant or an allergen “switches on” the immune system, skin cells don’t behave as they should causing an eczema flare-up.”

Some of the symptoms of eczema may include:

  • Dry, sensitive skin
  • Red, inflamed skin
  • Very bad itching
  • Dark colored patches of skin
  • Rough, leathery or scaly patches of skin
  • Oozing or crusting
  • Areas of swelling

In cases of severe eczema, the itch gets so bad that people scratch it until it bleeds, which can make your eczema worse. This is called the “itch-scratch cycle.”

Dry air combined with indoor heating systems can dry out your skin. Eczema flares up because the skin can’t stay moist on its own. Flare-ups can also be caused by wearing too many layers of clothing, taking hot baths, or using too many bed coverings.

While there are no cures for eczema, treatment includes:

  • Knowing your triggers (ie cold, animal dander, foods, medications etc)
  • Keeping clean hygiene
  • Topical OTC and prescription creams
  • Phototherapy
  • Immunosuppressants
  • Natural remedies

But for those of you that don’t have eczema, here are some ways to keep your skin healthy this winter season:

  1. Avoid prolonged hot baths/showers. Heat can cause skin to dry out. So instead, use warm water, and bathe less frequently. You can also add moisturizing bath products such as oatmeal blends. While drying off, pat the skin. Rubbing with a towel can exacerbates the “itch-scratch cycle.”
  2. Use gentle products. Look for soaps and detergents that are made for sensitive skin free of dye, alcohol and fragrance.
  3. Avoid contact with certain materials. Wool and nylon cause overheating which can irritate the skin and lead to an eczema flare up. Choosing cotton materials and breathable fabrics and avoid wearing multiple layers allows for cooling on the skin.
  4. Keeping the skin hydrated with good lubrication, such as petroleum jelly, goes a long way in healing. Lotions have been shown not to be as effective in winter months. Apply immediately after bathing on damp skin.
  5. Vitamin D supplements. Taking vitamin D supplements in the winter may improve eczema flare-ups. According to a study conducted by Massachusetts General Hospital looked at 100 Mongolian schoolchildren and found that the children treated daily with vitamin D supplements saw a reduction in winter eczema symptoms. Alternative option includes using ultraviolet light to stimulate vitamin D production.
  6. Alternative remedies. Although the safety and effectiveness of many complementary and alternative medicine therapies are uncertain, the use of  home-made concoctions may prove to be the best treatment of all.  Some of these include:
    1. Topical Coconut Oil. Coconut oil is known to have weak anti-bacterial properties and when applied may help calm the skin.
    2. Topical Sunflower oil. Although the mechanism appears unclear, topical application of sunflower oil appears to have soothing relief of symptoms.
    3. Probiotics.   “In October 2012, The Journal of Allergy and Clinical Immunology, found that supplementation with strains of Lactobacillus rhamnosus and Bifidobacterium longum or Lactobacillus paracasei and Bifidobacterium longum in combination reduced the risk of developing eczema in infants.” The initial theory thateczema was caused from microbial imbalances leading to immune suppression is now proving to be true. And therefore maintaining homeostasis of gut flora may lead to integumentary control.

Despite the unknowns, the skin remains the largest organ of our body. Just as we are mindful of keeping our heart and lungs healthy, ultimately the outside is a reflection of inside health. Treat the skin like the warm blanket that protects you from the brutal external conditions.  Hydrate, eliminate processed foods, maintain gut health, sleep and stay strong and hopeful. No better treatment than that!

Dr. Raman’s Concierge Medical Practice is focused on caring for each person as a whole, not just a list of symptoms. Our office is committed to helping our patients stay well and maintain good health rather than treating patients only after they become ill.

For more information or to schedule an appointment with Dr. Raman, please contact us today.

Why Am I So Tired? The Truth Behind an Improperly Functioning Thyroid

There are so many articles out there about an improperly functioning thyroid, it is hard to know where to begin! Let’s start at the top. How many of these symptoms describe you?Improperly Functioning Thyroid

  • Extreme fatigue
  • Weight gain
  • Irritability
  • Muscle aches
  • Depression
  • Rapid hair graying
  • Decreased libido
  • And too many other “little issues attributed to aging”

These little issues could be caused by a small gland with some big responsibilities. That gland is your thyroid.

The thyroid gland produces and stores hormones through an integral and complex pathway that is directly linked to your hormones and adrenals. The thyroid plays a part in EVERYTHING AND EVERY CELL IN YOUR BODY. It is butterfly-shaped and is found in the lower part of the neck, wrapped around the trachea.

Hypothyroidism: A Common Condition, But Frequently Misdiagnosed

Hypothyroidism is a condition where the body, for various reasons, doesn’t produce enough thyroid hormone or is unable to utilize the thyroid at a cellular level. No matter what the cause, this diagnosis has debilitating and frustrating consequences.

Being diagnosed with hypothyroid myself in 2002, I have spent the last 13 years researching, studying,
and understanding the complexity of this “little gland.”

According to the U.S. Department of Health and Human Services, about 4.6 percent of the U.S. population (approximately 18 million people) age 12 and older has hypothyroidism. As prevalent as hypothyroidism is, most people are not correctly diagnosed when they first present symptoms to their doctors because there is not a standard interpretation criteria for screening tests—meaning that one doctor may think a slight dip below the normal range is acceptable while others would argue otherwise.

Your thyroid can be affected if your adrenals are not balanced or if your hormones are constantly fluctuating. Due to the minute-to-minute variability of ALL the hormones in your body, patients are often under-diagnosed.

A single thyroid level test is insufficient to make the determination of hypothyroidism.

Many other thyroid levels also need to be checked. These could include TSH, Free T4, Free T3, Thyroid Peroxidase Antibody, Thyroglobulin Antibody, Magnesium, Iron, Zinc, Vitamin D, Hormones and Cortisol.

A patient who self-educates and self-advocates is in the best position to work collaboratively with his or her doctor to determine the best course of treatment for the symptoms and diagnosis of hypothyroidism. Self-advocacy is much easier when you choose a doctor who has experience in recognizing the symptoms of hypothyroidism as well as other hormonal conditions such as diabetes and adrenal gland issues.

Treatment of Hypothyroidism

Once hypothyroidism is diagnosed, there are many treatment options that need to be considered. Synthetic thyroid (Synthroid or Levoxyl) medication is not the only option. There are T3-only medications such as Cytomel or combination of T4 and T3 medications such as Armour Thyroid or Nature Thyroid. Patients even have the option of having their thyroid medication compounded with an accredited compounding pharmacy.

Hypothyroidism is not a cookie-cutter diagnosis and neither should be the treatment.

It is extremely important to work closely with your physician to monitor symptoms and continue to regularly check your thyroid levels.

The discussion of thyroid disease is more extensive than I can capture in a single blog post. In my 15 years of practicing primary care, I have diagnosed and corrected misdiagnoses of many patients with hypothyroidism. I understand and have experienced every symptom you may be having. I know the frustrations, I understand the suffering and I continue to live with this diagnosis everyday.

If you are suffering from any symptoms that are interfering with your life, Please contact our office today to schedule an appointment.

Dr. Raman’s Concierge Medical Practice is focused on caring for each person as a whole, not just a list of symptoms. Our office is committed to helping our patients stay well and maintain good health rather than treating patients only after they become ill.

For more information or to schedule an appointment with Dr. Raman, please contact us today.

6 Tips For Healthy Zen Living

healthy zen livingYou know the saying “prevention is better than cure”? Well, in this month’s blog, we will be discussing prevention from a whole new perspective: it’s called healthy zen living. It will take us to a level that is so deep, that healing can only be understood by experiencing the change.

As I took advantage of these beautiful spring days, I planted myself under the majesty of the beautiful “Great Oak”. When I gazed upwards, I noticed the ease with which the branches flowed to protect me against the fury of the sun’s rays. The leaves were so content in their simplicity that they happily danced to the occasional breeze that would sweep in. I wondered just how content and healthy they must be feeling. With a little love, light and hydration, they live a life free from disease and suffering. It was then I began to question, since we are all made up of the same divine cells, shouldn’t we be able to live a healthy disease free life also?

Yes!! While we can’t prevent 100% of ailments, we can do everything in our understanding to TRY and prevent 100% of the diseases that quite possibly could come our way. I took a step back and began to reflect on my own journey. A journey that has taken me from illness to healing.  From confusion to clarity. From desperation to resolution. Could I have done something more to prevent my conditions? Should I have given up processed foods sooner? Or lifted heavier weights more often ? Or limited myself to one episode of ‘Friends’ instead of three before bedtime? Or surrendered what I couldn’t control?

The fact of the matter is that it doesn’t matter. All the choices I have made have taught me more than the decades spent in education. I have come to believe with a 100% certainty that the years I spent worrying about things that ultimately wouldn’t have mattered left the door open for cellular mutations to occur, not realizing my body was going through hormonal disruption, chemical depletion, and ultimate cellular catastrophe. As I was working so hard on following all the nationally accredited health guidelines, little did I know all the sleepless nights I spent worrying about the future were counteracting all the “good” I was doing during the day.

In 2016, I began my journey into the world of energy healing. I devoured books on quantum physics, chakra balance, the healing properties of crystals, nutritional science, reiki practice, vibrational music therapy. The more I read, the more I craved.  Now keep in mind, I am a person of science. I needed proof, facts, case studies and data to convince me this stuff could really help in physical healing. Much to my surprise, most all of the books I read were backed by documented research studies, many of which were written by highly acclaimed and respected practicing physicians. With some reservations, I decided to trust the process and begin using these practices in my own healing.  A few months after I began, I was humbled to see how much my body began to respond to energy balance. My thyroid stabilized after 16 years.  The severity of my food sensitivities decreased after four years. The exhaustion, I attributed to everything and anything, started to lift. I am by no means an expert (but hope to be one day)  in this field, but what little I have learned excites me to pay it forward.

Here are a few energy healing tips: (Please consult your physician before trying these)

  1. Himalayan salt lamp. True Himalayan salt lamps are made from salt harvested from the Khewra Salt Mine in Pakistan. Although there is no conclusive studies on the benefits of the Himalayan salt lamp, it’s suggested that they may produce ions by attracting water particles that evaporate off as a salt solution when heated by the lamp, forming mostly negative ions. These negative ions have been theorized to aide in healing. More research is still needed.
  1. Reiki. According to Reiki.org“ Reiki is a Japanese technique for stress reduction and relaxation that also promotes healing. It is administered by “laying on hands” and is based on the idea that an unseen “life force energy” flows through us and is what causes us to be alive. If one’s “life force energy” is low, then we are more likely to get sick or feel stress, and if it is high, we are more capable of being happy and healthy.”

  2. Brain tapping. Based on information from tappingsolutionfoundation.org“The basic technique requires you to focus on the negative emotion at hand: a fear or anxiety, a bad memory, an unresolved problem, or anything that’s bothering you. While maintaining your mental focus on this issue, use your fingertips to tap 5-7 times each on 9 of the body’s meridian points. Tapping on these meridian points – while concentrating on accepting and resolving the negative emotion – will access your body’s energy, restoring it to a balanced state.”

    Freedom Techniques (EFT) lowered the major stress hormone cortisol significantly more than other interventions tested. In a randomized controlled trial 83 subjects were randomly assigned to a single hour-long session of EFT, talk therapy, or rest. Their cortisol levels were measured via a saliva test before and after the session. Cortisol was measured because it is known as the “stress hormone” of the body. As stress goes up, cortisol levels go up.

  1. Meditation. Meditation can be defined as, “a practice where an individual uses a technique, such as focusing their mind on a particular object, thought or activity, to achieve a mentally clear and emotionally calm state.”  Most think of meditation as sitting in stillness for hours at a time. If you are anything like me, I am unlikely to make it past 3 minutes. Through my healing, I truly learned that meditation is anything that brings you peace of mind, even if that thing is not being in one place. For me, running, dancing and playing instruments is my happy place. You try to get me to sit still, and I can tell you my cortisol will increase ten-fold. What’s your go to meditation practice?
  1. Nutritional eating. Food is fuel. Food is also earth’s natural medicine. We have talked extensively in previous blogs about the overwhelming contamination of our food source. The manipulation that goes into our crops has made us vulnerable to a weakened immune system. By becoming educated on the origins of our food, we understand how massive of a role nutrition plays in our healing.
  1. Chakra balance. Without going into too much detail here, chakra balancing is the process of restoring a harmonious flow of energy across the chakra system. The effect of well balanced chakras often translates into a feeling of well-being, relaxation, centeredness, increased vitality and embodiment of oneself. There are many online resources that describe what the chakras are, how they play a role in healing and what you can do to realign yourself.

I realize this article has veered away from the confines of conventional medical healing. But there are many facets of the human body that the eye cannot see. I truly do believe that a blend of eastern and western medicine is a powerful formula to ultimate health.

We must simply trust the process and allow healing to go into the crevices of the unknown. Because it is in this space of uncertainty, completeness lies.

Dr. Raman’s Concierge Medical Practice is focused on caring for each person as a whole, not just a list of symptoms. Our office is committed to helping our patients stay well and maintain good health rather than treating patients only after they become ill.

For more information or to schedule an appointment with Dr. Raman, please contact us today.

The Root Causes of Cravings – And What To Do About Them

Root Causes of CravingsMerriam-Webster’s dictionary defines cravings as, “an intense, urgent, or abnormal desire or longing.” We know that feeling all too well. Salivating at the commercials that lure us inside those restaurant doors, whiffs of free samples handed by sweet little ladies in the grocery aisle, or my personal favorite –  the buy one get one free trick.

It seems whichever direction we turn, we cannot get away from the altered nutrition we call food. No wonder it is so hard to stay healthy. But it doesn’t have to be! Before going head to head with these temptations, it is first important to understand the root causes of cravings, and then we will discuss solutions.

While the reasons are many, here are few explanations that may shed light on the mysteries of our palate and what you can do to help curb those temptations.

  1. Conditioning: Much like the analogy of Pavlov’s response to a bell, we too have been conditioned to associate certain foods to environmental triggers. How many times have you sat down at home to watch a movie and had a sudden craving for popcorn? How about at the ballgame where you hear the pretzel and hot dog calling your name? Or when the summer carnival days has you longing for the cotton candy and funnel cakes? We, as consumers, absorb the silent suggestions of marketers. We subconsciously create a link between their product and our environmental familiarity.

    Solution: When we become aware of our thoughts, we begin to question whether we truly want to indulge or if it is just a Pavlov’s response to a past experience.

  1. Stress: Under the umbrella of stress includes emotional, physical, psychological, and spiritual triggers. Stressors cause a disruption in the adrenal glands which elevates cortisol. Surges of cortisol signal that an attack is occurring on your body. As a defense mechanism, the body searches for sources of fuel that can be broken down easily and quickly. Hence, under stress we crave sugar and salt.

    Solution: Get help. Deal with the stress head on. Don’t try to resist and fight the cravings. It is there for a reason. The cravings aren’t the issue. Whatever is causing the stress is the issue. See your doctor, therapist, spiritual confidant or a friend.

  1. Leaky Gut: It always appears to come back to the gut, doesn’t it? This has been a recurring theme in multiple, if not in all, health conditions. The gut is a source of serotonin production – our feel good hormones. In a weakened GI tract, there is decreased serotonin release leading to an increased cravings for processed foods

    Solution: Heal the gut. Begin by going on a 21 day gluten, soy, dairy, grain and sugar elimination. Our taste buds have memory. It takes 21 days to reset the palate. This is not a diet or calorie deprivation technique. This is simply to take out what shouldn’t be there in the first place.

  1. Leptin resistance: Leptin is a hormone produced in fat cells. Its primary role is to stimulate appetite and signal fullness. An increase in body fat and a diet high in sugar triggers an overflow of leptin release. This causes the brain to feel hungry even when it is not. The continuous cycle of leptin production eventually leads to leptin resistance. It is this resistance and the breakdown of communication within our system that causes insatiable cravings.

    Solution: Limit processed foods. Even decreasing by 10% has significant healing on the body.

  2. Dehydration: Even a 1.5% drop in water can be felt in the body. According to Dr. John Higgins, M.D., Associate Professor of Cardiovascular Medicine University of Texas in Houston and Chief of Cardiology at Lyndon B. Johnson General hospital, “Dehydration can make it difficult for the liver, which uses water, to release glycogen. That can lead to food cravings.” Dehydration also interferes with brain levels of serotonin.

    Solution: Divide your weight by 2 and that is the number of ounces of water needed per day.

I am a firm believer that we must enjoy the indulgences life offers, but moderation is key! Containing cravings has less to do with weight and more to do with living. When you heal, you live. When you live, you awaken. And when you awaken, health and happiness is all you will ever know.

Dr. Raman’s Concierge Medical Practice is focused on holistic care and good health maintenance.  For more information on natural ways to relieve stress, CONTACT  our office today to schedule your appointment.  You can learn more by following Dr. Raman on Facebook, Twitter, LinkedIn and Pinterest.